CrossFit Rockford

Here are some sample WOD's that don't require equipment when you're on the road. Post your favorite Traveling WOD.

Burpee Ladder
Start on one side of the room
Do 20 burpees
Go to opposite side of room do 19 burpees
Return to original side do 18 burpees
Go to opposite side of room do 17 burpees
And so forth
All the way down to one.


Running/Burpees
Run 800 M
21 Burpee
50 Squat
Run 600 M
15 Burpee
50 Squat
Run 400 M
9 Burpee
50 Squat

"Traveling Lynne"
5 Rounds of:
Max Push ups
Max Pull ups
Rest 2-3 min between rounds


Complete as many rounds as possible in 20 min
Run 400m max pull-up. push-up or burpee. total rounds and reps is score.


Complete for time:
50 Sit-ups
100 Squat
1mile run
100 SQuat
50 SSit-up


3 rounds:
Run 400 M
21 Push-up
15 Pull ups
9 Becks Burpee (burpee followed by a broad jump)

5 rounds for timne:
Run 400m
21 Swing, use dumbell, KB whatever they have.


"Angie"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

"Chelsea"
Every minute on the minute for 30 minutes:
5 Pull ups
10 Push ups
15 Squats


"Broomstick Mile"
25 Back squats,
25 Front Squats,
25 Overhead Squats,
Run 400 meters,
25 Shoulder Press,
25 Push Press,
25 Push-Jerk,
Run 400 meters,
50 Squat Cleans,
Run 400 meters,
50 Snatches,
Run 400 meters.